If you’re looking to lose weight, oatmeal smoothies can be a great addition to your diet. They’re incredibly nutritious and rich in fiber, protein, and complex carbs. Oats are filling and have everything you’ll need to lose weight in a healthy way.
Oatmeal smoothies may help you achieve your weight loss goals quickly by incorporating more healthy foods into your diet. It’s best to rotate the ingredients you’ll use in your smoothies to give yourself the full spectrum of goodness.
A little down below I’ll show you my favorite oatmeal smoothie recipes for weight loss. But first, let’s examine why I love oatmeal smoothies to lose weight.
Why Oatmeal Smoothies to Lose Weight?
Oatmeals are so popular as a weight-loss food that there’s even a diet around them: the oatmeal diet. While the oatmeal diet does get results, it’s way too restrictive for my taste. The healthier and better way is to supplement an already balanced diet with freshly made smoothies.
A good diet plan should incorporate a wide variety of nutrient-dense foods including fruits, vegetables, as well as healthy sources of protein and fat. If you’re restricting yourself to only oats and nothing else, your body won’t get the full range of nutrients it needs.
Oatmeal and oatmeal smoothies can be a perfect weight-loss food if you use them the right way.When you’re trying to lose weight, it’s important to lose it in a healthy way.
I’m not a fan of counting calories.
Replacing empty calories with nutrient-rich foods is the way to go. This way your body gets all the nutrients it needs. You’ll naturally eat less and feel better at the same time – all without starving yourself.
Your body craves healthy foods like whole grains, fruits, and vegetables.Oats are whole grain and therefore should be a part of a healthy, balanced diet. They’re rich in nutrients but relatively low in calories.
Oats are complex carbohydrates. They can keep you full for longer than simple carbs and sugar. They also have a healthy dose of satiating protein.
In fact, oats have twice the amount of protein than brown rice. On top of that, oats are rich in essential minerals like iron, magnesium, and zinc.
Difference Between Oatmeal Varieties
If you’re standing in front of your grocery shelf, you’ll find a wide range of different oatmeal varieties. I’ll shortly explain the different varieties and tell you which type I prefer using in weight loss smoothies.
The main difference between the three varieties is how much the oat groat has been processed. This gives them different textures and health benefits as well.
Instant Oats -You’ve probably grown up with Quacker. Instant oats are also known as quick oats. This variety is the most processed of the three varieties. They are cooked, dried, and then pressed. Quick oats, as the name suggests, require less cooking time than other varieties. They should also be the least desirable when it comes to nutritional content and health benefits. They’re thinner and have a softer texture than rolled oats. Their taste is mild and they work out well in smoothies.
Steel-Cut Oats–These oats are sometimes referred to as Scottish oats or Irish oats. They’re less processed than rolled oats. Although all oats varieties are healthy, steel-cut oats are the least processed and therefore healthiest oat variety out there. They have a chewy consistency and take longer to cook. Steel-cut oats almost look like rice. If you want to use them for smoothies, it’s best to soak them beforehand.
Rolled Oats –Rolled oats are the variety I like to use the most in my smoothies. The whole grains are first steamed and then pressed flat with steel rollers. They have the perfect taste and consistency for great-tasting smoothies.
Now that we know the difference between the most common oatmeal types, it’s about time for some delicious smoothie recipes.
17 Oatmeal Smoothie Recipes for Weight Loss
Although the following oatmeal smoothie recipes for weight loss can be considered whole and healthy, please make sure to contact your doctor before making dietary changes.
If you’re going on a diet, do it the healthy way!
Smoothies can be a great supplement to an already balanced diet, but shouldn’t replace solid food. I would never suggest going on a restrictive “smoothie only” diet. It’s best to stay in a healthy calorie range and your doctor should be able to help you find it.
Without any further delay, here are my favorite oatmeal smoothies to help you lose weight.
Oatmeal Smoothie Recipe for Weight Loss – 330 Calories
Who doesn’t love the combination of sweet tropical fruits and oats? This oatmeal smoothie recipe for weight loss tastes like a dessert. It’s rich in “good for you” nutrients but only has 330 calories. If you prefer to use fresh mangoes, just add a few ice cubes to make this tropical smoothie more delicious.
What You’ll Need:
- 1 cup unsweetened almond milk
- ¼ cup rolled oats
- 1 banana
- 1 cup mango chunks, frozen
- ½ tsp vanilla extract
- ½ tsp cinnamon
How to Prepare:
Add the oats to your blender and pulse a few times to a flour-like consistency. If you have a Vitamix or another high-powered blender, you can skip the first step.
Place everything to the jar and blend for 1-2 minutes until smooth and creamy. Enjoy!
Oatmeal Smoothie Recipe Without Banana – 558 Calories
For those of you who don’t like bananas in smoothies, here’s a great recipe. The Greek yogurt gives this smoothie a delicious, creamy consistency. When you use almond milk (or any other nut milk), try to avoid those with added sweeteners. The fruits we use in these recipes will give you a pleasant sweetness without the extra refined sugar and calories.
What You’ll Need:
- 1 cup unsweetened almond milk
- ½ cup rolled oats
- 1 cup mango chunks, frozen
- 1 cup Greek yogurt
- 2 cups strawberries, frozen
- ½ tsp vanilla extract
How to Prepare:
Add everything to your blender jar and blend until smooth. If you prefer using fresh mango and strawberries, simply add some ice cubes instead.
Cantaloupe Oatmeal Smoothie – 108 Calories
If you’re in need of an easy smoothie recipe to lose weight, here’s a great one. This cantaloupe oatmeal smoothie only has 108 calories and is super quick to make. It’s a great hydrating, low-calorie smoothie for those hot summer nights. Add a few mint leaves to make this smoothie even more refreshing.
Foods that are high in fiber like cantaloupe are a good choice if you’re trying to lose some weight. Melons are naturally low in calories and contain almost zero fat. Cantaloupe also has almost 90 percent of water content. It can help you stay hydrated, which can be helpful if you want to lose weight. If you’re looking for more smoothie recipes, check out my 11 low-calorie smoothie recipes under 100 calories.
What You’ll Need:
- ½ cup cantaloupe, cut into chunks
- ½ cup orange juice, freshly squeezed
- ¼ cup rolled oats
- ½ cup ice
How to Prepare:
Place everything to the jar and blend for 60 seconds. Enjoy this refreshing melon smoothie!
Papaya Oatmeal Smoothie for Weight Loss – 563 Calories
Papaya not only tastes great in smoothies, but it might help you shed some pounds. This fruit is rich in fiber and low in calories.
An unhealthy diet and obesity can cause chronic inflammation. Papayas contain potent antioxidants, which may help you fight inflammation.
In additionto helping you lose some weight, papayas may also make your skin more vibrant. The antioxidants in this fruit may help slow down the aging process.
What You’ll Need:
- ½ cup orange juice, freshly squeezed
- ¼ cup rolled oats
- 1 cup Greek yogurt
- 1 ½ cups papaya, fresh or frozen
- 1 banana
- 1 lime
How to Prepare:
Squeeze the oranges and place everything to your blender. Blend for 60-90 seconds until smooth.
Strawberry Banana Oatmeal Smoothie – 327 Calories
Strawberry and banana is a great combo for a delicious smoothie. The banana gives this smoothie a nice thick consistency. For an even creamier consistency, simply add a ½-1 cup of Greek yogurt. If you don’t have cashew milk on hand, any nut milk will do fine in this smoothie.
What You’ll Need:
- 1 ½ cup cashew milk
- ½ cup rolled oats
- ½ tsp vanilla extract
- 1 banana, sliced and frozen
- ½ cup strawberries, frozen
How to Prepare:
Peel the banana, slice and freeze it the day before. Add everything to your blender and blend for about 60-90 seconds.
Oatmeal Smoothie with Spinach – 243 Calories
This green smoothie is great for you, but it doesn’t taste too green. It’s a good recipe for green smoothie beginners.
I like to use baby spinach (organic preferably), because of its mild taste. It’s almost flavorless. Baby spinach can give you a nice boost of nutrients. It has all the “stuff” your body craves when you’re on a restricted diet.You can add some mixed frozen fruit or ice cubes to make this smoothie even better.
What You’ll Need:
- ¾ cup unsweetened almond milk
- 2 cups baby spinach
- 1 banana
- ¼ cup rolled oats
- 1 lime, peeled
How to Prepare:
Peel the banana and lemon. Add everything to your blender and blend for 1-2 minutes depending on the strength of your blender. Add some ice to make this smoothie more refreshing.
Almond Milk Oatmeal Smoothie – 466 Calories
For those of you apple cinnamon roll lovers, here’s a healthier alternative. If you’re on a very low-calorie diet, simply switch the almond milk for plain filtered water to save some calories.
Cinnamon is a powerful spice with many medicinal properties. It’s loaded with antioxidants and is believed to have anti-inflammatory properties. It may cut your risk of heart disease and help you regulate your blood sugar levels.Keeping your blood sugar levels in check is especially important if you’re trying to lose weight.
What You’ll Need:
- 1 cup unsweetened almond milk
- 2 bananas, sliced and frozen
- ½apple
- ½cup rolled oats
- ½ tsp cinnamon
How to Prepare:
This apple cinnamon smoothie is very easy to make. Simply peel, slice, and freeze the banana the day before. If you haven’t got any frozen banana on hand, use a fresh one and add some ice instead. Place all ingredients in your blender jar. 1 minute blending time should be sufficient.
Oatmeal Protein Shake for Weight Loss – 589 Calories
If you’re a gym lover, here’s a good after workout smoothie for you. Health-wise I prefer vegan, organic protein powders, but some of those taste pretty awful (and can be quite expensive too).
Whey protein can be a good alternative when you’re looking to gain some lean muscle mass. The healthiest is organic, grass-fed whey protein powder.
Protein is also important when you’re looking to lose weight. If you’re on a restricted diet and don’t get enough protein your body is more likely to lose muscles instead of burning fat.
If you’re not a fan of protein powders, but still want to add protein to your smoothies, there are natural alternatives. Try to add plant-based protein sources like nuts, seeds, or even leafy greens instead. Believe it or not, protein accounts for 30% of spinach’s calories!
What You’ll Need:
- ½ cup of filtered water
- 1 scoop whey protein powder, vanilla flavor
- ½ cup rolled oats
- 2 bananas
- ½ cup mixed berries, frozen
- a hint of cinnamon
- 1 tbsp honey
How to Prepare:
Add the oats first and pulse a few times to a flour-like consistency. Then place all remaining ingredients to the blender jar. You can skip the honey to save some calories and sugar. Blend for about 1 minute until well incorporated. Add some more water or unsweetened almond milk if you prefer a thinner consistency.
Banana Oatmeal Smoothie for Weight Loss – 329 Calories
Combine yogurt, oats, bananas, and vanilla and you have a winner. This smoothie has everything need to lose weight the healthy way. It has 15 grams of protein without using any protein powder.
At this point, you might wonder why I use Greek yogurt all the time in my recipes. This type of yogurt is different than your regular kind of yogurt. Greek yogurt goes through a straining process and contains almost two times the protein of regular yogurt. It also only contains half the amount of sodium! If you’re in need for more protein-rich smoothies, check out these 10 Greek yogurt smoothie recipes.
It’s best to choose plain Greek yogurt without any added sweeteners. Remember, we’re using plenty of sweet fruits in our weight loss smoothies. You really won’t need any extra sugar.
What You’ll Need:
- ¼ cup unsweetened almond milk
- ½ cup Greek yogurt
- ¼ cup rolled oats
- 2 bananas, sliced and frozen
- 1 tsp flaxseeds
- ½ tsp vanilla extract
How to Prepare:
Peel the bananas. Place everything into your blender jar and blend until smooth. You can add ½ avocado to make this smoothie even creamier and more delicious.
Oatmeal Smoothie Bowl – 847 Calories
If you’re tired of drinking your smoothies, why not try to eat them? Smoothie bowls are the latest health food trend I’d like you to try. By eating your smoothie it can help you to slow down and become more mindful.
Compared to your regular smoothies, this smoothie bowl has a nice thick, almost ice-cream-like consistency. You can change the toppings to whatever you like. This smoothie bowl makes a great breakfast.
Although it has 847 calories, don’t fear! This smoothie bowl is full of healthy ingredients that are good for you. It can help you feel satiated for hours. I hope you’ll enjoy it as much as I do.
What You’ll Need:
- 1 cup unsweetened almond milk
- 2 cups blueberries,frozen
- 1 cup low-fat yogurt
- 1 cup rolled oats
- 1 tsp vanilla extract
- ½ tsp cinnamon
- ½ cup blueberries (topping)
- 1 tbsp chia seeds (topping)
- a handful of goji berries (topping)
How to Prepare:
Add one cup of oats to your blender jar and pulse a few times to grind the oats to a flour-like consistency. Add everything else (except the toppings) to your blender jar and blend for 1-2 minutes until creamy and smooth. Pour into a large bowl and top with blueberries, goji berries, and chia seeds. Enjoy!
Oatmeal Smoothie with Yogurt – 753 Calories
If you’re in need of a breakfast oatmeal smoothie with yogurt, here’s a delicious recipe. One cup of oats can keep you full and going for a long time. Combine it with healthy fats and protein and you’ve got a perfect healthy breakfast. This oatmeal smoothie has 753 nutrient-rich calories, a good meal replacement smoothie.
To be honest with you, I’m not a fan of calorie counting. Never has been, never will be. In my opinion, what counts is not the number of calories you eat, but the quality of those calories. Sure, we might lose weight on a low-quality calorie diet, but eventually, it will catch up to us.
Food for us is what gasoline is to our cars. We want to give our body only the best fuel. It should have all the nutrients it needs to perform at its best. When we fill our bodies with nutrient-rich foods, it’s difficult to overeat. If we fill our bodies with empty calories, it’s difficult to ever feel satiated.
Smoothies are an easy and quick way to get high-quality calories into our system. It can help our bodies to function properly, lose weight, and reduce the risk of chronic diseases.
You don’t have to make drastic changes overnight. In fact, research shows doing so might hinder your chances to change. Start slow! Making small, incremental changes may help to create new healthy eating habits that stick.
What’s equally important as your weight and how you look, is how you feel!
Do you feel energetic? Are you getting sick often? How long does it take you to recover from sickness? Start making healthier choices and not only will you look better, but you’ll also feel better as well. Focus on nutrients and quality of the food more than on calories. Your weight will take care of itself.
Replacing refined sugar with the natural sweetness of fruits is a good start. Fruits contain fiber, antioxidants, and all the things our bodies crave. Fiber helps us feel satiated and makes us less prone to snacking between meals. Our bodies also metabolize natural sugar more slowly, which can give us a steady flow of energy throughout the day.
The following smoothies contain a good dose of healthy fiber and fats and may give you the energy you need for busy days.
What You’ll Need:
- 1 cup unsweetened almond milk
- 1 cup rolled oats
- 1 banana, sliced and frozen
- ¼ cup natural cashew butter
- 1 cup nonfat vanilla yogurt
- ½ tsp cinnamon
How to Prepare:
You can pulse the oats to a flour-like consistency if you don’t own a high-speed blender. Place everything else to your blender and blend until creamy and smooth.
Breakfast Oatmeal Smoothie – 429 Calories
For all of you who are in need of a quick breakfast oatmeal smoothie, here’s a good recipe. The mixture of banana, oats, and avocado make this smoothie super filling. It has a good dose of heart-healthy fats and satiating complex carbs. It can keep you full for hours and make you less prone to snacking between meals. Limes are considered alkaline and may help keep you healthy overall. For more alkaline smoothies, check out my 10 alkaline smoothie recipes.
What You’ll Need:
- ¾ cup unsweetened almond milk
- ¼ cup rolled oats
- juice of 1 lime
- ½ avocado
- 1 banana, sliced and frozen
How to Prepare:
This is an easy smoothie recipe to make. It’s perfect for those busy mornings. Simply add everything to your blender and blitz away for 60 seconds.
Apple Oatmeal Smoothie for Weight Loss – 315 Calories
This smoothie has it all. Great taste, healthy ingredients, and a good dose of energizing nutrients to keep you going. It tastes like a dessert, but is 100% guilt-free!
You can add a scoop of vanilla protein powder and plain nonfat or low-fat yogurt to make this a healthy meal replacement smoothie. The combination of vanilla, cinnamon, and sweet fruits can only be described as heavenly.
Although I love using unsweetened almond milk in my smoothies, any nut milk will do fine in this recipe. Try to stick with the unsweetened, preferably organic version though. Creamy coconut milk mixed with some water will taste great as well.
What You’ll Need:
- 1 cup unsweetened almond milk
- 1 apple, deseeded and cut into chunks
- 1 banana, sliced and frozen
- 5-6 raw cashew nuts
- ½ tsp vanilla extract
- a hint of cinnamon
How to Prepare:
Peel the banana, slice and freeze it the day before. Rinse the apple, you can leave the skin on. Deseed the apple and cut it into chunks. Place the oats and pulse them a few times. Add everything else to your blender jar and blend until well combined. You can add a few ice cubes to make this smoothie even more refreshing. This recipe should be enough for two glasses.
Oatmeal Avocado Green Smoothie – 492 Calories
I love using avocadoes in my smoothies because they give them a nice creamy and rich consistency. Although avocadoes are high in calories, they still can be great for weight loss. The calories are mostly derived from healthy fats. In fact, almost 80% of their calories come from fat.
The high content of monounsaturated fat makes them a very special fruit. The fat found in avocadoes is oleic acid. That’s the same fat you’ll find in olives and olive oil. The kind of fat the healthy Mediterranean diet mostly consists of.
Diets rich in healthy fats can lead to lower levels of “bad” cholesterol and reduce the risk of chronic diseases.
Avocadoes also may help you feel full longer and potentially reduce your overall calorie intake. One study found that avocadoes curbed the appetite of overweight people. The group in this study snacked less between meals if they ate just half an avocado with their lunch.
Another study found that people who ate avocadoes tended to have a lower body weight compared to those who didn’t eat them.
Healthy fats are being metabolized differently than unhealthy fats. They may cause your body to burn more calories after eating them. They may also help reduce appetite and promote weight loss.
What You’ll Need:
- 1 cup unsweetened almond milk
- 1 banana, sliced and frozen
- ½ green apple
- ¼ cup rolled oats
- ½ avocado
- 1 cup baby spinach
How to Prepare:
Peel, slice and freeze the banana the night before. Add everything to the blender jar and blend for 60-90 seconds. Enjoy!
Blueberry Oatmeal Smoothie for Weight Loss – 718 Calories
Did you know that blueberries are among the healthiest fruits on the planet? They’re very low in calories but high in nutrients. A whole cup of blueberries contains only 84 calories but 24% of your recommended daily Vitamin C intake.
Blueberries are also among the best sources for antioxidants. They may help you fight free radicals and slow down aging. Free radicals are molecules we’re all exposed to on a daily basis like tobacco smoke or toxins.
I love the combination of blueberries and vanilla. If you’re not a fan of protein powders, you can switch it for some organic nut butter and ½ teaspoon of natural vanilla extract.
What You’ll Need:
- ½ cup unsweetened almond milk
- ¼ cup rolled oats
- 1 banana
- 1½ cup blueberries, frozen
- 1 scoop protein powder, vanilla flavor
- 1 tsp chia seeds
How to Prepare:
Simply add everything to your blender jar and blend for 60 seconds. I like using frozen blueberries in smoothies since my blender tends to liquefy them more easily. If you prefer using fresh blueberries, add ½-1 cup of ice and blend for up to 2 minutes.
Oatmeal Almond Smoothie – 307 Calories
Almonds contain plenty of healthy fats, protein, fiber, vitamins, and minerals. They may help you lower blood sugar levels and keep cholesterol levels in check.
Although almond butter is high in fat, it’s still a good choice when it comes to weight loss. Eating fat won’t make you fat any more than eating money will make you rich.
Not all fats and calories are created equal. Almonds are full of “good for you” fats. They’re considered heart-healthy and may help you lose weight.
Eating the wrong kinds of fat certainly can harm you and will lead to gaining weight. You know which kind of fats I’m talking about. Saturated and trans fats found in fried and fast food.
Eating healthy fats, like almonds, avocadoes, nuts, and seeds can curb your appetite and cut the calories you eat in a day. Monounsaturated fats are the kind of fats you want to eat the most. Diets high in these fats not only may help with weight loss, but also reduce your risk for heart disease and other chronic diseases.
When you’re using nut butter in smoothies, try to go for the organic versions. The all-natural ones without added sugars, preservatives, and other “nasty” stuff.
What You’ll Need:
- ½ cup unsweetened almond milk
- ¼ cup rolled oats
- 1 tbsp natural organic almond butter
- 1 banana
- ½ tsp vanilla extract
How to Prepare:
Add all the ingredients to your blender jar and blend until smooth and creamy.
Chocolate Oatmeal Smoothie to Lose Weight – 373 Calories
Chocolate and weight loss don’t work well together? Well, they sure do! As long as you stick with dark chocolate with a very high cocoa content and close to zero added sugar. I have chosen raw organic cocoa powder for this chocolate oatmeal smoothie.
If you’re choosing dark chocolate bars, try to go with at least 90% cocoa content. There are also chocolate bars with 99% cocoa content out there. We really don’t want to have unnecessary refined sugars in our smoothies.
Keep in mind that food companies already jumped on the “dark chocolate is healthy bandwagon”. They’re trying to market their unhealthy products as being healthy.
If you choose the right kind of chocolate, it may do wonders for your health. As long as you consume it in moderation!
The right kind of dark chocolate is filled with “good for you” nutrients that may benefit your weight loss goals. They’re rich in flavonols, antioxidants that have many health benefits. Flavonols are linked to heart health and believed to reduce blood pressure. They’re also said to reduce the risk of developing chronic diseases like diabetes.
What You’ll Need:
- 1 cup cashew milk
- 2 tbsp raw organic cocoa powder
- ½ cup rolled oats
- 1 banana, sliced and frozen
- 1 tbsp honey
How to Prepare:
Peel, slice and freeze the banana the day before. Add everything to your blender jar and blend until well incorporated. Enjoy!
These were my favorite oatmeal smoothie recipes for weight loss. Hopefully, these smoothies can support you on your weight loss journey. Do you have any oatmeal smoothie recipes you’d like to share? Did you try any of the smoothie recipes? How did you like them? I’d love to hear from you in the comments section below. Always remember to stay vibrant, happy and healthy!
